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Friday, December 8, 2017

7
Dec

Friday, December 8, 2017

VOD
4 But when the kindness and love of God our Savior appeared, 5 he saved us, not because of righteous things we had done, but because of his mercy. He saved us through the washing of rebirth and renewal by the Holy Spirit, 6 whom he poured out on us generously through Jesus Christ our Savior, 7 so that, having been justified by his grace, we might become heirs having the hope of eternal life.  Titus 3:4-7

Warm Up
Tempo Bike (or row) – 5 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 5 rounds. After each set, come off the equipment to complete:
Round 1 – 5 Walkouts + 10 Air Squats
Round 2 – 20 Banded Good Mornings
Round 3 – 7 Suitcase Deadlifts, each side
Round 4 – 10 Pushups
Round 5 – 10 Slow, Romanian Deadlifts (very light, if not empty BB)
Strength
Deadlift
3 Sets of 20:
Unbroken Deadlifts (225/155)

Rest as little as needed between rounds

WOD
Teams of 3
AMRAP 20:
8 Alternating Dumbbell Snatches
10/7 Calorie Row
7 Burpees over Barbell
Full rounds, then switch.